Plant‑Based Proteins can meet needs with attention to amino acid profile and total grams.
| Item | Protein per serving | Notes |
|---|---|---|
| Tofu, tempeh | 15–25 g | Versatile base proteins |
| Seitan | 20+ g | Wheat‑based; not for gluten‑free diets |
| Soy milk, edamame | 7–18 g | Complete protein source |
| Beans and lentils | 7–18 g | Combine with grains for completeness |
| Pea + rice blends | 20–30 g | Completes amino acid profile |
Track protein with meals to hit daily totals consistently.
